Olivia
Online
Self Help
@helpself29
I am here for learning
Joined February 2022
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35 Followers
11.6K Posts
Pablo Picasso was short, ugly, and far from physically impressive.
Yet women worshipped him.
Why?
Because he understood the truths most men ignore
Here’s his formula:
Most people dress for style. But your wardrobe is actually a subtle energy filter.
Colors aren't just fabric. They are living frequencies.
Take black, for example. It is the ultimate energetic sponge.
It absorbs the vibrations of the exact room you are in.
So if you wear it in a crowded, chaotic place, you will likely come home completely drained.
But wear black during your meditation or in a deeply peaceful space? It drinks in that high frequency. You literally absorb the calm.
White is your shield. It reflects.
Visiting a hospital? Sitting next to an exhausting person? Wear white.
It stops the transfer. You stay entirely in your own lane.
And this principle works in your home, too.
Adding blue touches to your bathroom balances the water element. It quietly stabilizes your emotional state and relationships.
A small piece of yellow tape hidden away under your work desk activates your solar plexus. It subtly unblocks focus and money flow.
Two small red dots by your front door? They act as an anchor for power and fresh opportunities.
You are always interacting with the unseen; you might as well dress for it.
bromantane helps you remember more when you read/study, enjoy your work more, it improves your motivation, and you get all the benefits of higher dopamine without having to nuke your stores - AND it can help bring back lost memories (check my next post)
if i had to choose one dopaminergic compound to use for the rest of my life, it would be bromantane.
from morph's article:
LTP is how the brain makes memories and learns things, STP comes before that. LTP is a strong signal that says "this information should be remembered/integrated" and STP is similar but too weak and short to make change and signal that information should be remembered.
Bromantane converting STP → LTP basically means its telling your brain to remember things that it normally couldnt, perhaps because your brain simply couldnt or because it wasnt "tagged" as important enough.
Its a very unique mechanism, and its how bromantane allows you to remember more of the stuff you learn. Whether its theory or learning a physical skill.
bromantane might be the most beautiful molecule that has ever been made by man.
your cerebrospinal fluid & your seminal fluid share almost identical mineral compositions. this is the connection that ancient traditions described as "the brain and the seed are one" thousands of years before biochemistry confirmed it
cerebrospinal fluid (CSF) surrounds your brain & spinal cord. it cushions, nourishes & detoxifies the central nervous system. it is the most precious fluid in your body. without it your brain would be damaged by its own weight
seminal fluid draws from the same mineral pool:
- zinc: concentrated in CSF for neural protection. concentrated in semen for sperm function. same mineral. competing demands
- magnesium: essential for CSF's role in neural transmission. essential for seminal vesicle contraction. same mineral. same competition
- calcium: required for CSF-mediated nerve signaling. required for sperm motility. same pool
- vitamin C: concentrated in CSF at 10x blood levels for antioxidant protection of the brain. concentrated in semen for sperm DNA protection
- phospholipids: the structural fats that form both the blood-brain barrier & the sperm cell membrane
your body doesn't have two separate supply chains for brain fluid & reproductive fluid. it has one supply chain with two competing customers. every ejaculation diverts resources that would otherwise go to maintaining & nourishing your central nervous system
the "brain fog" men report after release isn't a metaphor. it's a mineral deficit in the fluid that literally cushions your brain. the clarity men report during retention isn't placebo. it's the brain finally receiving its full allocation of the nutrients it needs to function optimally
ancient yogis called semen "ojas" & said it was the refined essence of every tissue in the body with the brain being the final destination. they didn't have microscopes. they had 5,000 years of observation. the observation was correct
Approach anxiety is a byproduct of you seeking validation.
Delete that.
Practice becoming social - talk to everyone.
Don't be a shy guy who only gets out of his shell when trying to take something from an attractive woman.
Switch to being a boss.
taking a cold shower to boost your mood sounds like bro science torture until you read the research showing cold water exposure increases norepinephrine by 200-300% and dopamine by 250% for hours afterward. then it sounds like the most powerful legal drug that comes out of your faucet
the mechanism is thermoreceptor activation. cold water hits your skin and activates thousands of cold receptors that send a massive electrical signal to your brainstem. your brainstem responds by flooding your system with norepinephrine and dopamine. not a small bump. a 2-3x increase that sustains for hours. that's it. cold water in. neurochemical surge out
- the dopamine increase of 250% matches the magnitude of cocaine. except it rises slowly, sustains for 3+ hours, and returns to baseline gradually without a crash. cocaine spikes and crashes within 30 minutes. cold water gives you the same peak with a clean landing
- norepinephrine is the neurotransmitter of alertness, focus, and mood. the 200-300% increase is why people describe feeling "alive" after cold exposure. you're not imagining it. your brain chemistry is objectively different
- increases brown fat activation which burns white fat for heat production. regular cold exposure measurably increases your metabolic rate at rest. you burn more calories doing nothing because your body is maintaining temperature
- reduces systemic inflammation through cold-induced norepinephrine which suppresses inflammatory cytokines. the anti-inflammatory effect lasts 24+ hours from a single 2-3 minute exposure
- improves immune function. a study on 3,000 participants showed regular cold showers reduced sick days by 29%. not 5%. twenty-nine percent
- the mental resilience effect is the hidden benefit. voluntarily doing something uncomfortable every morning trains the prefrontal cortex to override the amygdala's avoidance signals. this transfers to every other hard thing you do that day
you don't need an ice bath. you don't need a $5,000 cold plunge. the last 30-60 seconds of your regular shower turned to the coldest setting produces the neurochemical response. free. every morning. for life
30 seconds of discomfort for 3+ hours of elevated dopamine and norepinephrine. the ROI on time investment is higher than any supplement in existence
The most likable people you know are all doing the same trick:
> write a list of beliefs you wish to be true
> write them as laws
> repeat them every morning
> repeat them every night
> repeat them when you win
> look for evidence (past/present)
> visualise the laws in action
> live by them
>become them
How to cure shyness?
Notice which 2 are at the bottom? They are their for a reason. Nothing holds people back from embodying the version they seek to and ascending in life more than guilt & shame. They have such a unconscious hold on people that it quite literally makes them fear success by keeping an individual in a loop of self sabotage and recovery mode.
your body reabsorbs retained semen through a process called spermatophagy. specialized cells in the epididymis break down unreleased sperm and recycle the nutrients back into your bloodstream. this is a real documented biological process, not a theory
the nutrients don't disappear. they get returned to the systems that need them. the zinc goes back to supporting testosterone production. the selenium goes back to your thyroid. the B12 goes back to your nervous system. your body literally reclaims the investment
this is what the ancient practices were describing when they said retained semen "rises" through the body. they didn't have the vocabulary for cellular reabsorption. but they accurately described the result: increased energy, mental clarity, physical vitality, and emotional stability
- spermatophagy is documented in medical literature dating back to the 1960s. this is not fringe science. it's basic reproductive biology that nobody discusses in the context of male optimization
- the recycled nutrients become bioavailable at higher concentrations than dietary sources because they've already been processed and refined by the reproductive system
- this is why men on long retention streaks report feeling "full" of energy even on caloric deficits. the body is running a closed-loop nutrient recycling system instead of a constant drain-and-replace cycle
- frequent ejaculation prevents this recycling from ever completing. you're draining faster than you're reclaiming. the body stays in a permanent state of reproductive resource deficit
- the epididymis takes approximately 64 days to fully mature a sperm cell. that timeline isn't coincidental. most retention practitioners report the deepest benefits arriving between day 60 and 90 when the first full cycle of retention completes
- your body was designed to retain and recycle. ejaculation was designed to be occasional for reproduction. daily release is a modern behavior your biology never adapted to handle
you're not "wasting" anything when you retain. your body has a built-in system to recapture and redeploy every resource it invested. the only thing stopping that system from working is the frequency at which you override it
You can ejaculate your semen out of your penis or you can retain it and transmute it up your spine and into your brain.
Consider your spine to be your own personal “tree trunk”. As you retain your “seed” you begin to bear good “fruit.”
The problem with enlightenment, self development etc, and talking about it.
If you really wanted it - you would have it.
The only reason why go after it, is when you're actually pursuing something else, and then notice something broken that needs a fix, then you start looking outside of the box, to find a fix for the box.
So two problems there.
One, it's an means to an end.
Second, you want to put it in the box.
And it loops -
Say you're a man and want female affection. Which is perfectly normal.
But you've got some issues - maybe you're in Below frame. Then some more issues, you were hurt, and you're clinging to that version of you who were hurt, so you're running inversion.
The box where you're trying to win, has a win condition where you're below the woman, and she validates your inversion.
Then you go into self help / growth materials, to achieve - THAT.
So most of the actual fixes for the core problem are invisible - you're not looking for them.
Yet you do. If they resonate. But how.
You have to be snapped out of Below frame.
And have to be snapped out of inversion.
So you remember what it is to feel like you again.
Which you're looking for - in the wrong place.
ejaculation suppresses your prefrontal cortex activity for 24-72 hours. this is the brain region responsible for discipline, impulse control, long-term planning, and the ability to delay gratification. the exact functions that separate high performers from everyone else
the mechanism is dopamine depletion. your prefrontal cortex runs on dopamine. when ejaculation crashes your dopamine below baseline and prolactin suppresses it further, the prefrontal cortex loses its fuel supply. it doesn't shut off completely. it just operates at reduced capacity
this is why the day after release you're more likely to skip the gym, eat junk food, scroll your phone for hours, procrastinate on important work, and make impulsive decisions. it's not weakness. it's neurochemistry. your impulse control center is running on empty
- the prefrontal cortex doesn't fully mature until age 25. men who ejaculate frequently during their teens and early twenties are depleting the primary fuel source of a brain region that is still developing
- every successful habit you've built, gym consistency, diet discipline, work ethic, runs through the prefrontal cortex. ejaculation temporarily weakens the engine that powers all of them simultaneously
- this is why men on retention report that discipline feels effortless after 2-3 weeks. the prefrontal cortex is fully fueled for the first time. willpower isn't a character trait. it's a neurochemical state
- decision fatigue accelerates dramatically when dopamine is depleted. you make worse choices about money, food, relationships, and work because the evaluation system in your brain is understaffed
- the "I'll start tomorrow" voice in your head is loudest the day after ejaculation because the part of your brain that overrides that voice is chemically suppressed
- this is also why porn addiction and procrastination are almost always found together. they share the same root cause: chronic prefrontal cortex depletion from repeated dopamine crashes
you're not lazy. you're depleted. the motivation you're searching for isn't missing. it's being chemically suppressed every time you release
CHOOSING THE BEAR: A MATRIARCHAL ROMANCE
The short answer: men, in their arrogance, refuse to see how women rule them, so they end up below women, their children, and their pets, and this is how the bear gets above men.
The long answer:
ANIMAL INSTINCT
It is, of course a failure of the animal instinct, for both men and women.
As paradoxical as it may seem, for humans to develop a healthy animal instinct, they need to become spiritual.
This happens because of the law of divine justice- in order for something to go up, something else has to go down.
It is the same law which is responsible for the very origin of Time, by the way, for Time is how things go back into nothingness once they got up from it by God.
So humans need to become better animals in order to gain what is called "divinity" or "godhood"- these both happen at once, or not at all.
AI: A famous quote from the Aristotle book Politics "Whosoever is delighted in solitude is either a wild beast or a god". This means that to be totally fulfilled alone, you must be either less than human or more than human.
In fact, you can only achieve this by both at once- the affirmation of Aristotle is warped by gravitational self-calming by binary logic.
The non spiritual human is simply subhuman, equal to animals, and because they are not animals, they become really lousy animals. But not only animals, because they are also humans, with the potential of godhood- so they become half animals, half demons.
They simply do not know anymore the basic rules of Nature, so they go against their own natural environment, they forget whom to mate, what to eat, whom to run away from, and so on and so forth. The fact that they ruin their natural environment is because of this.
In their defense, this is half their responsibility, for it is required from them by Nature herself in order to make them generate artificiality.
The non spiritual human generates artificiality blindly- it takes spirituality- cosmic destiny- to reconcile the natural and the artificial, contradictory, but both legitimate, destinies of humanity. The natural Hell versus the artificial Hell are to be escaped only by Heaven.
No animal would go against their own species to favor another species eating them. Exceptions are mostly parasitic manipulations that exploit the host rather than behaviors the animal "would" perform on its own. As the Devil is parasite to humans, and the dark worm of Ego is literally eating all of their three brains, humans betray each other and "CHOOSE THE BEAR".
THE EGO
AI: "Choosing the bear" has become a defining cultural shorthand in recent years. It stems from the viral 2024 "man or bear" TikTok trend, where women were asked: Would you rather be alone in the woods with a random man or a bear? The overwhelming majority picked the bear, sparking intense online debate.
The choice symbolizes deep-seated fears of unpredictable male violence, sexual assault, and gaslighting—contrasted with a bear’s more straightforward, instinct-driven behavior that is statistically less likely to result in harm and more believable if attacked. What started as a simple hypothetical quickly evolved into a broader conversation about women’s lived experiences with safety, trust, and gender dynamics, and it remains a go-to meme for highlighting these issues even today.
It is true that sex energy consumes humans like a dragon from another world, and self calming in front of sexual energy is what makes infantiles see sex energy as the ultimate threat.
I am talking about human sex energy, which also contains in it the dark side of the truth- about soul, original sin, sin in general, Devil, and God.
It is no wonder that the matriarchs see themselves as VICTIMS of human sex energy, because it requires DUTIES of them, especially COSMIC duties against darkness, which they dread- the more Lilith possessed they are, the more they rebel against it.
As they are victims of sex energy (which makes up humans by the way), it is natural, by the diabolical triangle, to see all men as persecutors, and GOD the ultimate persecutor. Consequentially, they see Lilith as their savior.
As for men, "Minimal spiritual resistance always generate movement in the opposite pole. Therefore, man who self-calms in front of sexual energy by feeling superior to all (maximal male vanity), ends up, by ego, being controlled by the women, so under woman, which means the falls under her children, her pets, her social circle, her family, and at the end of the day, under the Devil himself.
So the man who self-calms by ego and vanity that is above all, ends up below all.
THE ANIMAL, THE INVADER, AND THE HANDICAPPED
The DEVIL awaits at both ends of the energy flow.
Gurdjieff, the spiritual master, declared cruelty towards animals as one of the features of objective evil, and he was not wrong.
But on the other side, lies weakness in front of animals.
Both come from infantilism, as cruelty and weakness are infantilism projected into itself and its opposite.
See, infantilism is threefold:
-spiritual infantilism- which is specific to ALL non spiritual humans, for it is spiritual and sexual adulthood undeveloped in humans, and their incapacity to stand in front of darkness, especially in front of the dark side of the truth: sex energy divided in man and woman, God or Devil in between them, uncertainty of life and death, the sheer force of the law of randomness at play
-emotional infantilism- which is more specific to women, for the same reason that women are bearers of the emotional force and more impacted by it, but also affects men, in proportion to how the emotional force is also part of their abstract anatomy. This kind of infantilism is being double infantile, just as women are double emotional compared to men, for the social emotional force undeveloped in humans means infantilism
-physical infantilism- the physical individual force undeveloped in humans- which refers to all children in the first place, and to the adults which, for some reason, natural , unnatural, or supra-natural, remains physically undeveloped in sexual adulthood. It is a form of handicap, and because of that, matriarchs have a special relationship to it, for their rule is based on the rise of the infantile and handicapped.
One example: transsexualism as gender dysphoria and blocking the development of the normal sexual features of man or woman.
In simpler words:
-both non spiritual man and woman are forever infantiles, no matter how decrepit they end up by age
-women are double infantile compared to men at the same development stage (which usually means men much physically older than them)
-women and men pairing at the same age means women seeing men as physically infantile compared to them, which means women see men either as handicapped, or as animals
-just as adult humans see their children as little apes, so the infantilism of the physical force makes humans look like "animals" in the eyes of mature humans, for the physical force not developing properly in humans means uncivilized
In the relation between matriarch and the rise of the infantile, the animal, and the handicapped, lies the secret of what is going on in matriarchy with:
-invaders from lesser civilized countries
-choosing the bear
-castrating children (and men in general) as a practice of "progress"
FUN FACT: "preventing genocide" is invoked in all three cases as moral justification for the infantilism, cruelty, and weakness of the matriarchal society, and also for punishing and criminalizing all who will stand against the tyrannical oppression of the "saviors"
GOD IS A WOMAN
Men nowadays self-calm by blaming and explaining all that is happening on the "empathy" of women.
The oversimplification of this cannot be overstated.
It is not because they are empathetic, but because they see themselves as GOD.
They cannot become judges not because they are emphatic, but because they are non spiritual, and do not even know they are sinners. The gravest sin is self-righteousness- the self-justification of sin, and entitlement to worldly "good" without curing sin. A sinner cannot judge another sinner. An infantile cannot judge an adult.
The non spiritual woman is social emotional infantile.
She has no healthy animal instinct.
She does not understand boundaries and territory, because the social emotional force is defined by dissolution of boundaries by perpetually fall into the void, and they are the territory themselves.
They mistake Nature for Heaven, so they see saving the planet as salvation of humanity, even if going against humanity: saving the planet from humans, because the parasite of Ego is corrupting their animal instinct of self-preservation.
As they see themselves as God, matriarchs see their own proximity as Heaven, where they have to let all the lost souls enter.
As they mistake Nature for Heaven, they dream of a World cured of the original sin (which simply means the self-destruction of the World, as the World is literally weaved around the original sin), where wolfs and lambs live together and eat some fantasy vegan grass.
They hate religion for stating the truth against their tyrannical delusion of matriarchal domination, so they declare religion a "hate crime" by projection.
Such is the darkness of non -spirituality.
The non spiritual woman forms a sexual pair with the non spiritual man. She bears the social emotional force, so she is more infantile than animal, he bears the physical individual force, so he is more animal than infantile.
She sees him as animal/ handicapped/ her child to dominate, and he sees her as infantile. Neither take each other seriously.
But remember: excitement and disgust are two ends of the same stick. At the transition between the levels of interiority and exteriority a lens effect of inversion is determined.
As disgusted she is by men in her circle, and inclined to persecute them, as excited she gets by men outside her circle. Their being handicapped/ animals/ infantiles, uncivilized becomes the excitement to save them.
She sees them as:
-socially emotionally handicapped, so a challenge to integrate/ adopt them
-physically uncivilized, so a challenge to tame them
-sexually exotic, so a challenge to fuck them
THE ORIGINAL SIN
A civilization is simply defined as a civilization as much as it manages to overcome the nefarious consequences of the original sin of eat or be eaten, of rule or be ruled.
One chief metric for any human civilization worthy of the title is, because of that, how free each and every human is because of it. Free from other humans, especially, against the force of mutual enslavement.
This is why there is no civilization without God, without spirituality, because the force of mutual enslavement is a tool of the Devil.
Without spirituality, there are no sages- only barbarians. Technology, and constructions, and comfort, all by mutual enslavement- enslaving others and being enslaved in return. This is no civilization- but its very opposite- the technological terror of dystopia, grounded on war, taxation (which is slavery), censorship, surveillance. And always, making freedom, spirituality, and God forbidden, one way or another.
It is literally a monkey with a laser sword, a barbarian having the bigger stick. NEVER mistake the duty of artificiality of humans, and how they construct things by gravity, by falling in all directions, including towards the sky, for CIVILIZATION.
NEVER let a tyrant justify slavery by the greater good of safety, progress, buildings, comfort. It is the very duty of cosmic masculinity to go against all these things.
It is so ironic that tyrants justify slavery by the false god of survival only to end up prematurely the lives of so many humans.
If humans had their animal instincts healthy, they would never fall prey to tyrants.
They will simply be free as a species or die fighting for it.
Again, there is no spirituality without both healthy animal instinct and genuine divine presence in humans.
The antidote for tyranny is spirituality- and nothing else.
THE FOUR HORSEMEN
The four horsemen are Nature's way to make things go on.
Let us take the apex predator as example.
Their only correction is:
-war with another predator just like them
-famine
-disease
-death (by age or accident or whatever)
If the four horsemen do not act, the apex predator multiplies indefinitely and the entire ecosystem dies.
For the same reason, the four horsemen will always affect humans, no matter if under matriarchal or patriarchal eras.
All tyrants promise the eradication of the four horsemen, and they only succeed in amplifying them, because the tyrants become the apex predators for which the horsemen come eventually.
THE DIABOLICAL TRIANGLE
It is the dynamic triangulation of the Devil in the level of relationships and possibly the most overlooked forms of darkness between humans. It is largely seen as normality, or even as "goodness", and it is the cause for the adage: the road to Hell is paved with good intentions.
The diabolical triangle is too complex to be explained here, but its rule of thumb involves the falseness of being victim, persecutor, and savior.
Europe being under sever matriarchy, and saving the planet because of the matriarchal impulse and agenda mode to fuck the planet instead of man, has also been saving the bears in Romania.
The result is catastrophic for both humans and bears, just as matriarchy is both catastrophic for both men and women. The end is always a form of self destruction, to the left or to the right.
AI: Romania holds Europe’s largest brown bear population outside Russia, with the current estimate at 10,419–12,770 individuals (often cited around 11,500) according to a major 2025 DNA genetic census using over 24,000 samples from the Carpathians. This figure is nearly double previous estimates of under 8,000, which relied on outdated footprint and sighting methods. As a result, human-bear conflicts have risen sharply: bears caused 26 deaths and 274 severe injuries over the past 20 years, with the last five years alone seeing 14 fatalities, over 150 serious injuries, and more than 30,000 emergency calls; economic damages have also surged, with compensation claims jumping from €150,000 in 2014 to €2.6 million in 2025, alongside hundreds of livestock losses annually. Specialists consider an optimal sustainable population of around 4,000 bears for Romania’s suitable territory and habitat, balancing ecological needs with public safety.
In their desperation against the physical individual force of man, which is their primary, and natural antidote, matriarchs unleash the physical individual force of animals, invaders, and sexual handicapped, under the diabolical triangle of interaction.
The only hope for what is left of civilization is that men draw the line of territory again against the self destructive fall into the void of the matriarchal social emotional force.
Patriarchy is defined by putting everyone in their rightful place- the men, the bears, and the impostors posing in rulers.
As for real civilization, this requires infantilism to be grown up- by spirituality.
Infantile becomes the saint.
Barbarian becomes the sage.
Animal becomes the knight.
Demon becomes the angel.
#amiraelus
Probably the only real superpower you can learn right now is to become more confident. Do not believe the crowd when they say it’s extremely difficult to become more confident.
First and foremost, it’s a simple choice in your mind.
After that, you can use the Role Model Technique:
You are basically viewing yourself from a third-person perspective, like you're the main character of a video game.
Now, I want you to imagine all of the “perfect” traits being embodied by this character.
Whenever you are uncertain or insecure in real life, take a moment and just imagine what your role model would do. Be your role model. Imagine how good it feels to be confident. Imagine the success and how amazing life is.
All you have to do now is to act. By viewing yourself from a third-person perspective, you gain more control over every circumstance and avoid being controlled by your emotions and your weak identity.
Just try it out and tell me about your experience.
Girls Do Porn Effect- Girls will do nearly ANYTHING (fuck you, fuck for money, group sex, fuck on video, sex parties, sex clubs, etc etc), with the ONE stipulation, that NO ONE CAN EVER KNOW she did this.
When she/they are exposed, eventually they WILL go into reputation protection mode, no matter the exposure or cost.
https://t.co/sMxXtXVDmh
russia + asia have compounds for every way your brain underperforms
most people have never heard of a single one
here's the full list:
> can't focus, brain fog all day
modafinil. deletes the feeling of being tired. 12 hours of clean focus, no crash. the boring work you avoid all day suddenly feels doable.
> zero motivation, nothing feels worth doing
semax. a russian nasal spray that brings the drive back. 20 minutes and the wall between you and the thing you've been avoiding is just gone.
> anxious, overthinking, making impulsive decisions
selank. kills the anxiety and the mental noise without turning you into a zombie. calm, but still sharp.
> can't sleep, up at 3am, waking up tired
pinealon + epitalon. two russian peptides that rebuild your deep sleep and fix your timing. 6 hours starts hitting like 9.
> burnt out, stressed for months, running on fumes
mexidol. the russian anti-stress compound. run it under everything and it shields your brain from the load. also kills a hangover in an hour.
> memory's shot, you read things and nothing sticks
noopept. the most potent nootropic going, you feel it the same day. recall gets fast, the fog lifts.
> brain feels fried from years of grinding
cerebrolysin. the heavy repair. doctors use it to rebuild the brains of stroke patients. this is the reset.
> your modafinil stopped working
memantine. resets your tolerance so it hits like the first time again.
> you want to slow aging itself down
the khavinson peptides. one for each organ. the longevity crowd's quiet secret.
the west keeps this stuff locked behind prescriptions or just pretends it doesn't exist.
it's all real, it's been used for decades, and almost nobody in your feed knows it's there.
t33
https://t.co/VWCAA9S9k3
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